Kudya kweviri kune Dambudziko guru
Kuberekwa kunoshandura hupenyu hwako hwezuva nezuva, kusanganisira kudya kwako. Zvakakosha kudya kudya kwakanyatsonaka nokuti iwe unodya kwemaviri.
Mishonga inonyanya kukosha panguva yekuzvitakura ndeyi:
- folic acid
- dare
- calcium
Heano mamwe mazano anobatsira kuti uone kuti kudya kwako ndiko kunofanira kuva panguva yekuzvitakura.
Idya Nutrient-Dense Foods Paunenge Wakwegura
Kana uchinge uchidya zvemaviri, bvisa zvinyorwa zvisingabatsiri uye uzvishandure ivo kuti zvive zvekudya-zvakanyanyisa.
Zvinhu zvisina kuchena zvinokonzerwa neshuga yakawedzerwa uye mafuta muzvokudya zvakafanana:
- soda uye baked goods
- fried foods
- nyama yakagadzirwa
Zvokudya zvakapfuma mavithamini nemaminera zvinosanganisira:
- mutsva nemichero
- whole grains
- mishonga yakakosha uye yemaprotheni
Idya Zvimwe Zvimwe Zvokudya Paunenge Wakwegura
Imwe yenzira dzinonakidza yekuwana mishonga yose iwe nemwana wako unoda ndeyokudya zvakasiyana siyana zvekudya. Paunotarisa ndiro yako, inofanira kuva yakajeka uye inomirira mapoka emapoka ezvokudya. Kudya zvakasiyana-siyana zvekudya kunobatsira kudzivisa kusuruvara nekudya kwako.
Ramba Wakanyoroveswa Panguva Yechirwere
Inwa zvinenge 6 kusvika ku8, 8-ounce magirazi emvura pazuva. Zvimwe zvinwiwa zvakadai soda uye kofi hazvirevi kutarisira chinangwa chako chezuva nezuva.
Kuramba hydrated kune zvakawanda zvinobatsira iwe vaviri, kusanganisira:
- kudzivisa kubasa kwekutanga
- chirwere chine utano (zvinorehwa zvakanyanya)
- kuwirirana kunowanzokonzera kushushikana pamuviri zviratidzo (kuvimbiswa, kuvhara , etc.)
Mapuroteni Iwe uye Mwana
Mapuroteni ndiro chivako chezvikamu zvose mumutumbi wemwana wako. Zvimwe zvidzidzo zvinoratidza kuti zvakakwana mapuroteni anopa, anotsanangurwa se 75 gramu pazuva kana kupfuura, anogona kukudzivirira kuti usapesana neEclampsia, kubata kunokonzerwa nehutachiona uye zvimwe zvinetso.
"Kuchengeta" Kurwisana neDzimba dzeMakumbo
Idya zviduku zviduku kakawanda kana iwe uchitambudzwa nekushungurudza uye / kana kuti kushusha zvinetso , kuora mwoyo, kana kuderedza nzvimbo mudumbu mushure mokunge uchinge wava nepamuviri.
"Kuchera" kunogonawo kubatsira kubvisa shuga yeropa, zvichiita kuti unzwe zviri nani mukati mezuva.
Chengeta Chirongwa Chekudya Paunenge Wakwegura
Chengetedza chigadzirwa chezvokudya zvezvauri kudya, pamwe ne-app kana kuti zvakanyorwa mubhuku. Nzira iyi unogona kuchengetedza mitezo yezvokudya zvauri kudya zuva rimwe nerimwe. Iwe unokwanisa kugovera log yako yezvokudya nemudzimai wako kana chiremba, zvakare.
Iwe Unofanirwa Kuwana Kurema Paunenge Wakwegura
Yeuka kuti pfuma inowedzera zvishoma inokosha kuti iwe nemwana wako muve nehutano. Sezvo mutemo wega wega, iwe unofanirwa kuwana mapaundi 2 kusvika ku4 mumutambo wekutanga uye imwezve kusvika pamapirogiramu matatu pamwedzi panguva yechipiri neyechitatu mitatu.
Usadya kana kuvhara makoriro usingabvunzi nyanzvi yehutano.
Vitamin Zvitadzo
Mavitamini ekuberekwa anobatsira kuti uwedzere mapuroteni, iron, calcium uye folic acid inoda kuti mwana ave nehutano. Hazvirevi kutora chikafu chinopa utano. Usati watanga kutora zvidzidzo, taurira mushandi wako wehutano nokuti mavitamine akawanda anogona kukonzera kukuvadza sokunge kushayikwa kunogona.
Kutarisira Moms Nezvinodiwa Zvakakosha
Vakadzi vane zvidikanwi zvakasiyana, vanoda zvokudya zvakakosha. Zvokudya zvako panguva yekuzvitakura zvingada rubatsiro rwekudya zvinovaka muviri kana iwe:
- ane chirwere (iron yakadzika)
- vane pamuviri wakawanda
- vari kuyaruka
- vane chirwere cheshuga
Sources:
Academy of Nutrition uye Dietetics: Top Tips for Eating Right During Pregnancy (2015)
Medline Plus: Kubata nekudya